WOD

CrossFit

3rnd

20" hp

10 knees push up

10 lunges

10 squat

5rft

20 push up hr

20 single-arm overhead lunge db

20 sit up

50 squat

(int 4rnd sc 3rnd)

ACC

shoulder press db rest 1'

10-10

8-8

Calisthenics

1' hp x3 rest 30''

6 dragon flag x3

8 stric t2b x3

10 v-up x3

skill german hang 10'

rnd

pull up 20 | 15 | 10

push up 40 | 30| 20

dip 20 | 15 | 10

squat 40 | 30| 20

alterna il grip

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